What do I put on my plate?
Our skin is regularly attacked by external agents such as cold, sun, wind, ... This tends to irritate it, dry it out, dehydrate it and creams or other products are not enough to restore its radiance. In order to keep a well-moisturized skin, a radiant complexion and fight against premature aging of our skin, it is important to eat well. But what to put on my plate?
Hydration, a vital need
In order to preserve your skin's hydration, as well as its elasticity, it is important to make sure you maintain your skin's moisture. For this, it is recommended to consume 1.5 to 2 liters of water per day and to reduce sugary and alcoholic drinks. Another benefit toregular water consumption is that it will help you drain toxins from your body and it shows in your complexion!
Green tea is also a good ally in the fight against dehydration and skin aging. Indeed, the presence of polyphenols (antioxidant) will allow to stimulate blood circulation, allowing better circulation of nutrients and oxygen in the skin cells and fight against free radicals participating in the deterioration of the skin.
Fill up on antioxidants
Antioxidants will help neutralize free radicals which, in excess, accelerate skin aging. These free radicals are caused by exposure to the sun, stress, and smoking, among other things.
Among these, beta-carotenes (precursors of vitamin A), revive the complexion, give good looks and protect our skin from free radicals due to sun exposure by intervening in the synthesis of melanin. These natural pigments can be recognized by the yellow, orange or red color they give to fruits and vegetables that contain them. They are found mainly in apricots, carrots, squash, mangoes, melons, papayas and sweet potatoes, as well as in green and leafy vegetables such as chard, kale, spinach and fennel.
The good fats
Omega 3 and 6 will intervene in the structuring of cells and promotethe elasticity of the skin. They are mainly found in fatty fish, first cold-pressed vegetable oils and nuts.
Oily fish, such as sardines, mackerel, salmon and herring are rich in omega 3, which limits skin inflammation and protects against UV rays. These fish are also rich in vitamin E, an antioxidant good for skin health.
The olive oil of first cold pressing is rich in monounsaturated fatty acids which decreases oxidative stress and fights against inflammation. This oil is consumed both internally and externally. In fact, you can apply it on your skin to nourish it.
Flaxseed oil, on the other hand, reduces skin sensitivity, roughness and increases moisture and suppleness. It is used to season salads but cannot be heated and can be kept in a cool place.
We have cited these two oils as examples, but there are many others such as walnut oil, soybean oil, sunflower oil, grapeseed oil, borage oil, evening primrose oil, ... which are also rich in omega 3 and 6.
Tips for preparing your skin
With summer approaching it is important to prepare your skin for the sun and this is not done the day before you leave, your skin needing a minimum of 8 to 10 days to prepare. Know that well-nourished skin will be stronger, with collagen and elastin being better. The consumption of lycopene, present among others in tomatoes, watermelons, pink grapefruits and essential fatty acids, will reduce the risk of sunburn. Beware, however, this does not replace sun cream! Also avoid overexposing yourself to the sun, your skin's worst enemy.
In practice
In practice, in order to preserve your skin, remember to hydrate well (minimum 1.5 liters of water), avoid "trans" fatty acids that deregulate the sebaceous glands, making the skin oilier, as well as sugar and alcohol, and favor raw vegetables in which vitamins are preserved, green tea and good sources of fat such as fatty fish, vegetable oils and nuts.
Keep in mind that your skin needs 28 days for your cells to fully renew. That's how long it will take before you see the first results.
Be aware that there are also dietary supplements to preserve your skin or prepare it for sun exposure. However, with a balanced diet and the tips given above, you should quickly see an improvement in the quality of your skin.